Woman UK – 22 July 2019

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Pizza-toppedchicken

A deliciouswaytoenjoypizza,butwithoutthecarbs

Chicken Kiev with

chunky chips

A healthier way to enjoy this winner dinner

FOOD

EDITOR’STIP

Servewithsteamed

greenvegsuchas

broccoliandgreen

beansora simple

greensalad.

FOOD

EDITOR’STIP

Makea batchof

breadcrumbsandkeep

themin thefreezer.It’ll

saveyoutimeandis

greatforusingup

stalebread.

SERVES 4 PREP 25 MINS

COOK 35 MINS

✱ 800g floury potatoes, peeled

and cut into chunky chips

✱ Low-calorie cooking spray

✱ 1 small onion, finely

chopped

✱ 2 garlic cloves, crushed

✱ 125g plain quark

✱ ½ small pack fresh flat-leaf

parsley, roughly chopped

✱ 4 large skinless and

boneless chicken breasts

✱ 1 medium egg, beaten

✱ 2 slices wholemeal bread

(from a small 400g loaf),

whizzed into breadcrumbs

in a food processor

✱ Carrot batons, thin-stemmed

broccoli and trimmed

green beans, to serve

1 Preheat the oven to 200C/

Gas 6. Boil the chips for 4-5

minutes, then drain well.

Spread on a non-stick baking

tray in a single layer and spray

with low-calorie cooking spray.

Season and set aside.

2 Place a small, non-stick frying

pan over a medium heat and

fry the onion and garlic with

a small splash of water for

3 minutes, or until the onion

starts to soften. Remove

from the heat and leave

to cool slightly.

3 Put the quark, onion

and garlic, and parsley in

a food processor. Season,

then whizz for 1 minute.

Slice a pocket into the top

of each chicken breast,

making sure not to cut all

the way through. Spoon

a quarter of the quark

mixture into each pocket

and seal them over as

much as possible.

4 Brush the top of each

chicken breast with egg.

Sprinkle a quarter of the

breadcrumbs over each and

pat down, then place on

a baking tray lined with

baking paper. Bake the

chips on the top shelf, with

the chicken underneath, for

25-30 minutes, or until

both are golden and the

chicken is cooked through,

turning the chips halfway.

5 Boil the carrots, broccoli

and green beans until

tender. Divide everything

between 4 plates and top

the chicken Kiev’s with a

little seasoning and serve.

SERVES 4 PREP 10 MINS

COOK 30 MINS

✱ Low-calorie cooking spray

✱ 1 red onion, finely chopped

✱ 2 red peppers, deseeded

and finely chopped

✱ 2 garlic cloves, crushed

✱ 4 tbsp chicken stock or water

✱ 400g can chopped tomatoes

✱ 1 tbsp tomato purée

✱ 1 tbsp dried oregano

✱ 4 skinless, boneless chicken breasts

✱ 125g light mozzarella cheese, diced

✱ A small handful of finely chopped

fresh basil, plus leaves to garnish

✱ Vegetables, to serve

1 Preheat the oven to 220C/Gas 7.

Spray a non-stick frying pan with

low-calorie cooking spray and place over

a medium heat. Add the onion, peppers

and garlic and cook for 10 minutes. Add

the stock or water, tomatoes, purée and

oregano; simmer for another 15 minutes.

2 Slice into the side of each chicken

breast (don’t cut the whole way through)

and open them up like butterflies.

3 Spray another non-stick frying pan

with low-calorie cooking spray and

place over a high heat. Fry the chicken

breasts for 1-2 minutes on each side;

put in a roasting tin and roast for

15-20 minutes or until cooked through.

4 Spoon the tomato mixture over the

chicken, scatter over the mozzarella and

chopped basil and return to the oven for

5 minutes to melt the cheese. Top with

basil leaves and serve with vegetables.

IMAGES: SLIMMING WORLD/GARETH MORGANS, ADRIAN LAWRENCE. ©SLIMMING WORLD 2019.‘SLIMMING WORLD’ IS A REGISTERED TRADEMARK OF MILES-BRAMWELL EXECUTIVE SERVICES, TRADING AS SLIMMING WORLD. COMPILED BY: NICHOLA PALMER